Stretching is an important part of exercise that focuses on the development of the body’s flexibility. It improves muscular strength, endurance and posture. Most stretching exercises revolve around developing maximum range of motion of the joints and balance enabling individuals to perform day to day activities with ease.
Muscular Stretching is the elongation of body muscles through various exercises and techniques. It is not only good for athletes and sportspersons such as bodybuilding enthusiasts, weightlifters, power lifters, runners, football players etc. but is also great for ordinary individuals.
Muscles tend to shorten over a period of time with simple activities such as sitting or speed skating. It is necessary to lengthen the muscles back to their best resting position as muscular tightness has a negative impact on the movement of the lower back and the pelvis region and can cause pain. This eventually leads to bad posture, recurring injuries and pain. Muscular balance and elongation of various muscle groups can be attained through stretching exercises. When individuals engage in sports or other activities such as dancing, gymnastics, bodybuilding, weightlifting, wrestling, martial arts etc. they tend to stretch their muscles and ligaments beyond normal limits which may cause muscular damage. If athletes fail to stretch properly before rigorous exercise sessions, they will be unable to achieve their full potential in the sport. Muscles have maximum power when their individual fibers are the longest during contraction. Without a proper stretching program the body’s susceptibility to injury increases.
Advantages of muscle stretching:
It improves blood circulation throughout the body.
It improves muscular coordination, balance and accuracy.
It reduces the risk of injury.
It prevents muscular pains aches and cramping.
It reduces muscular soreness, fatigue and speeds up the recovery time.
It increases the effectiveness of movement by improving speed, stamina and form.
It relaxes the body and mind.
It plays a vital role in reducing the stress levels of the body.
Types of muscle stretching:
Static muscle stretching: This involves holding the stretch by applying low force for a long time. It is used to increase the body’s flexibility. It is important for you to be aware of your body’s stretch reflex and keep the degree of the stretch and pressure applied below the stretch reflex point.
Dynamic muscle stretching: This involves moving your body parts gradually to increase the distance and speed of movement in a specific direction .It comprises of controlled movements of the legs and arms. Dynamic stretching exercises should be performed in sets of 8 to 12 repetitions.
Tips for muscle stretching:
Warm up: Prior to starting any stretching routine it is essential for you to warm up the body muscles in order to avoid the risk of injury. This may include walking, jogging, jumping, skipping etc. This also increases your pulse rate and is good for the health of the heart and lungs.
Avoid over stretching: It is recommend that you stretch only to the point of minimal tension. You should feel no pain during stretching exercises.
Avoid bouncing: Avoid any jerky or bouncy movements while performing a stretch as this increases the chances of injury.
Trainer: Prior to performing any stretching exercises, it is essential for you to take guidance from a certified trainer who will demonstrate how each exercise needs to be performed. You can also follow various stretching videos and apply the right techniques while stretching in order to avoid injury.
Consult a doctor: If you have any major health concerns you must consult a registered medical practitioner before performing any stretching exercises.
Go slow: You must start gradually and work your way into full gear.
Breathe freely: Never hold your breath at any point while stretching.
Stretching is one of the easiest forms of exercise that can be performed by individuals of all age groups. It is beneficial for teenagers and kids as it helps improve their height when their body is in the growing phase. Muscle stretching also helps avoid the risk of injury in day to day activities due to sudden twists, accidents, falls, and collisions.
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